Mudcow gain and rebuild

Focused to deliver a quick boost in overall strength levels, centred around compound lifts in all rep ranges. Suitable for late novices and intermediates, this will guarantee full body strength results. 

This program is also well suited to lifters that have taken a short break, less than 6 weeks, that require a program to rebuild strength. 

Follow the program and at the end of every week if you have completed all lifts and reps successfully, adjust your max lifts up. Additional 5kg for lower body lifts and 2.5kg for upper body lifts. 

Week 7 is a deload week.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Push Press (Barbell)

Front Squat (Barbell)

Dip (Bodyweight)

Lateral Raise (Dumbbell)

Deadlift (Barbell)

Bench Press (Barbell)

Lat Pulldown (Close Grip)

Seated Row (Cable)

Chest Fly (Machine)

Bicep Curl (Dumbbell)

Tricep Rope Push Down (Cable)

Squat (Barbell)

Pendlay Row

Face Pull

Seated Row (Machine)

Incline Bench Press (Dumbbell)

V-Handle Tricep Pushdown (Cable)

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